Build strength, muscle, and power from home! The 8 Week Stronger Challenge is your no-excuses program to get results with just dumbbells and bodyweight. Ready to level up? https://www.solin.stream/tiffxdan/program/2797
This 15 minute lower body compound leg workout is made up of compound movements to work multiple muscles at the once. Your quads, hamstrings, glutes, and even your core will feel this one!
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Don’t let the shorter 15 min home workout fool you … this workout is CHALLENGING! If you follow along with our channel you know that we never lead you astray. No fluff. No empty promises. Just efficient and effective workouts — and this leg workout is no different. DON’T SKIP THIS LEG DAY!
This follow along workout is perfect to save for those days when you have a limited amount of time and want to target the lower body.
Hang in until the end for a quick yet killer finisher, and we’ll follow that up with a 4 minute cool down + stretch. Scroll down for more workout details.
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FREE HOME WORKOUT PROGRAMS
6 Week Shred I Playlist: https://bit.ly/6WeekShred1
6 Week Shred II Playlist: https://bit.ly/6WeekShred2
6 Week Shred III Playlist: https://bit.ly/6WeekShred3
Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
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WORKOUT DETAILS
Duration: 15 Minutes
Equipment: 1-2 sets of dumbbells (I’m using 30 lb /13.6 kg dumbbells + 50 lb / 22.7 kg dumbbells for heavier sets.) You can get away with one set of dumbbells if needed. Mat is optional.
Intervals: 40 Seconds work, 20 seconds rest
The exercises for this leg workout with dumbbells at home are listed below. Repeat each exercise 2x:
00:00 Get Ready!
00:20 High Squats
Repeat
02:20 1-1/2 RDL
Repeat
04:20 Sumo Deadlift
Repeat
06:20 Static Lunge R
07:20 Static Lunge L
08:20 Lateral Lunge R + Goblet Squat
09:20 Lateral Lunge L + Goblet Squat
10:20 Curtsy Lunge R + Staggered Squat
11:20 Curtsy Lunge L + Staggered Squat
12:20 Suitcase Squat Ground Pause
Finisher – Squat Drop Sets – 20/20/20
14:20 High Squats
14:40 Goblet Squats
15:00 Air Squats
15:40 Stretch + Cool Down
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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HOLY FUCK
This is my first leg day, and this video kill me so badly. My knee cant stop shaking
Hoe often should i do this
何キロのダンベル使ってるんですか？
i had to take 5 water breaks
Bro this thing is very tiresome
Thank you sir!
I just started doing this workout this January 2025, and I just realized I'm using heavier dumbbells than him..and now I'm impressed with myself.
Now I just need not to rest for too long lol
I love this video workout
I watch this video workout 
every morning. This is my routine workout 
. Thank you so much for make this video 
Which kg dumbbles
Intense, great
Can you make separate video only with alert sound no other songs and sound s
NICE BOD
Why my lower back is hurting
yeah
DO NOT underestimate this workout! I saw it was 20 minutes and totally underestimated it. It killed me though!!! Will be more humble the next time I do it for sure!
As if we taking advice from a bloke with legs like that
Que hermosa rutina vamos con todo eres genial gracias x conpartir con todos nosotros q te necesitamos
bendiciones
I love leg da y
Short and sweet
Yang lebih pedes dari plank yaitu leg day
This is my favorite workout routine
I hate this Workout and love it to the Same Time
Legs are burning amazing, Thank you 
Hit like if you paused after every set and completed the whole thing
I love legs day
19:49
Tried this for the first time and hurt my back halfway
I do legs 3x a week… and this one gets everything done… now the only things I do at the gym for legs are leg curls and squats
Me to
just tried this, almost couldnt make it all the way through, legs were trembling by the end, thank you
Gracias
gracias !!!!
damn, just using my own bodyweight exhaust me
Tnq bro
After child birth I understand I HAVE TO make strong legs. Its my favorite workout day
All are my favorites movements
Holly Molly!!!! This was fire
Dadgum bro i have a PT test and you ganna get me sour!
20 นาทีที่โหดร้าย แต่ชอบมาก เจ๋ง!!!
I love leg day
I love leg day!!!!!
I did until 11:11 my legs got hard
gotta take break
If Arnold Schwarzenegger had a personal favorite, it would be Muscles: Every Man's Dream. This book changed everything for me!
I'm obsessed with leg workouts and I've tried them from different youtubers and I'm a little hard to please I'm genuinely looking for muscle growth so sir you just earned yourself a loyal sub
Am I the only one who actually loves it
it feels soooo good